Transform Your Life: 3 Easy Lifestyle Changes to Slash Diabetes Risk by 31%

A new study shows that making three simple lifestyle changes can significantly reduce the risk of type 2 diabetes (T2D) by almost a third. Research from the Harvard T.H. Chan School of Public Health suggests that following a Mediterranean-style diet, cutting about 600 calories daily, and engaging in regular physical activity can lead to a 31% lower risk of developing T2D.

Published in the Annals of Internal Medicine, the study highlights a pressing health concern. Co-author Frank Hu emphasizes, “We’re facing a global epidemic of diabetes. Modest, lasting changes in diet and lifestyle could prevent millions of cases worldwide.”

The Mediterranean diet focuses on fruits, vegetables, whole grains, healthy fats, and moderate amounts of dairy and lean proteins. Unlike typical Western diets high in red meat, this pattern promotes better health outcomes and improves insulin sensitivity.

The PREDIMED-Plus clinical trial, one of Europe’s largest studies on diet and lifestyle, included 4,746 participants aged 55 to 75 who were overweight but did not have diabetes at the start. They were split into two groups: one followed the Mediterranean diet with calorie restrictions and exercise support, while the other focused solely on the diet without additional guidelines.

Over six years, participants in the intervention group saw a significant drop in their diabetes risk. They lost an average of 3.3 kilograms and reduced their waist size by 3.6 centimeters, while the control group showed notably lesser changes. “About three out of every 100 people avoided diabetes due to these additional measures,” says co-author Miguel Martínez-González.

This research aligns with growing concerns about rising diabetes levels. According to recent data from the American Diabetes Association, 1 in 10 Americans has diabetes, with many unaware of their condition. The shift towards healthier diets and increased physical activity is not just beneficial for weight loss but is key to staving off T2D.

In summary, combining the Mediterranean diet with calorie control and exercise can be a powerful strategy against type 2 diabetes. These findings provide hopeful evidence that small, practical changes in daily life can lead to substantial health benefits. For more information on diabetes prevention, you can visit the [American Diabetes Association](https://www.diabetes.org/).

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Diabetes,Diet,Exercise,Harvard University,Public Health